This 7-Minute Workout Will Crush Your Lower Body

Brett Williams, NASM
·2 min read
Photo credit: Men's Health
Photo credit: Men's Health

From Men's Health

Struggling to find enough time in the day to squeeze in a workout?

Don't worry—you're far from alone. From work demands to family responsibilities to just plain busyness, it can be tough to dedicate a block on your daily calendar to yourself for the long training sessions you might think are the key to improving your fitness. Thankfully, toiling for hours in a weight room or a treadmill are not the only ways you can get an effective workout. If you're struggling with your schedule, you need to try our 7-Minute Blitz program.

These workouts, hosted by Men's Health Next Top Trainer winner Jahkeen Washington, are intense, demanding, and (best of all) finished in under 10 minutes. The methodology is backed by science; 7-Minute Blitz workouts use high-intensity circuit training (HICT) principles applied to different muscle groups for a targeted sweat session. You won't need any equipment, since all of the exercises use your bodyweight for resistance. The one thing you need to bring to the training is effort, to make the most out of the super-fast session. Have a little extra time to work? You can repeat the 7-minute sessions up to three times for an efficient super session.

Today's session is all about the lower body. That's right—even if you train for just 7 minutes at a time, you shouldn't skip leg day. Most of the exercises in the series are quad-focused, and you'll be tasked with moving fast with maximum effort.

Photo credit: Men's Health
Photo credit: Men's Health

The 7-Minute Blitz Lower Body Blast

The workout consists of three blocks, each of which features three separate exercises. You'll perform each exercise for 20 seconds, then repeat for a total of two rounds. You'll have a quick 30 seconds of rest at the end of the block—just enough time for Washington to introduce the next series before you go back to work.

Block 1

  • Up-Down Squats

  • Duck Walk

  • Foot Fires

Block 2

  • Reverse Lunges

  • Side Lunges

  • Broad Jump to Shuffle

Block 3

  • Split Squats (L)

  • Split Squats (R)

  • Skater Lunges

Love working out with Jah? You can train with him with the 20-Minute Metcom program, available now on the All Out Studio streaming fitness platform.

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